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Guides you through ways to relieve stress. Covers tips to relax your muscle groups such as hands, arms, head, neck, and upper and lower body. Looks at roll breathing to relieve stress. Includes slideshow of roll breathing.

Stress Relief and Relaxation

Overview

Stress is a fact of life. Although some stress is
normal and even needed, too much of it can affect your quality of life and your
health. There are simple things you can do to help relieve stress.

Muscle relaxation to relieve stress

Your body may
respond to stress by tensing up, which can cause pain. If you learn to relax
your muscles, you can reduce muscle tension and anxiety. Progressive muscle
relaxation is an exercise that can help you do this.

In
progressive muscle relaxation, you tense and then relax related groups of
muscles. You can use a relaxation tape or CD to help you go through all the
muscle groups. Or you can learn the muscle groups and work through them from
memory.

Find a quiet place where you won't be bothered. Be sure
you can lie on your back in comfort.

For each muscle group:

Breathe in and tense the muscle group for 4
to 10 seconds. Tense hard, but not to the point of cramping.

Then
breathe out while you suddenly and completely relax the muscle group. Don't
relax it gradually.

Rest for 10 to 20 seconds.

Here are the muscle groups:

Hands and arms

Hands: Make a tight fist.

Wrists
and forearms: Tense them and bend your hands back at the
wrist.

Biceps and upper arms: Make your hands into fists, bend your
arms at the elbows, and tense your biceps.

Shoulders: Shrug
them.

Head and neck

Forehead: Wrinkle it into a deep
frown.

Around the eyes and bridge of the nose: Close your eyes as
tightly as possible. If you wear contact lenses, remove them before beginning
the exercise.

Cheeks and jaws: Smile as widely as you
can.

Around the mouth: Press your lips together
tightly.

Back of the neck: Press your head back against the
floor or chair.

Front of the neck: Touch your chin to your chest.

Upper body

Chest: Take a deep breath and hold it, then
breathe out.

Back: Arch your back up and away from the
floor or chair.

Stomach: Suck it into a tight knot.

Lower body

Hips and rear end (buttocks): Press the
buttocks together tightly.

Thighs: Clench them
hard.

Lower legs: Push your heels out and flex your toes up, as if
trying to bring the toes up to touch your shins. Then point your toes away and
curl them downward.

Roll breathing to relieve stress

Roll breathing
helps you use your lungs better and gets you in touch with the rhythm of your
breathing. You can practice it in any position, but it's best to lie on your
back, with your knees bent. Practice roll breathing daily for several weeks
until you can do it almost anywhere.

When you are
roll breathing, always
breathe in through your nose and breathe out through your mouth. As you breathe
out, make a whooshing sound.

Place your left hand on your belly and your
right hand on your chest. Notice how your hands move as you breathe in and out.

Breathe in to fill your lower lungs. Your belly will push your
left hand up as you do this. Your right hand won't move. Then breathe out. Your
left hand will fall as your belly falls. Do this 8 to 10
times.

Next, breathe in as you did before, but don't stop after
your left hand pushes up. Continue to breathe in. You will feel your upper
chest expand and push your right hand up. Your left hand will fall a little as
your belly falls.

Breathe out slowly through your mouth. As you
breathe out, feel the tension leaving your body. Both your hands will
fall.

Do this for 3 to 5 minutes. Notice how your belly and chest
move like waves, rising and falling in a steady motion.

Notice how you feel after you breathe this way.

Caution: Some people get
dizzy the first few times they try roll breathing. If you begin to
breathe very fast or become lightheaded, slow your
breathing. Get up slowly.

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